Single Leg Romanian Deadlift: How to Do It Right for Maximum Results
STOP Doing Single Leg Deadlifts WRONG! Fix These Common Deadlift Mistakes
What Is the Single-Leg Deadlift?
The single leg deadlift (SLDL) is a powerful lower-body exercise that targets the hamstrings, glutes, and core while improving balance and stability. Whether you’re performing a single-leg Romanian deadlift (RDL) with dumbbells or a bodyweight variation, this movement is an essential addition to any strength training routine.
In this guide, you’ll learn:
- How to set up and perform the single-leg deadlift correctly
- The biggest mistakes to avoid
- How to modify the movement for beginners
- Answers to frequently asked questions, including:
- What is the single-leg deadlift good for?
- Which is better: RDL or SLDL?
- Which side should I hold my weight for a single-leg deadlift?
- Are SLDL and RDL the same?
How to Perform the Single Leg Romanian Deadlift
Step 1: Set Up the Movement
- Stand tall with your chest lifted and core engaged.
- Begin by lifting one knee up in front of you. This helps with balance and proper positioning before you hinge.
Step 2: Hinge at the Hips
- Slowly hinge forward at the hips while extending your lifted leg straight behind you.
- Lower your torso while keeping your spine neutral.
- If using dumbbells, allow them to travel down in front of your standing leg.
Step 3: Maintain Proper Alignment
- Keep a soft bend in your standing knee (do not lock it out).
- Keep your hips square to the ground—do not allow your back hip to rotate open.
- Your extended foot should be flexed and pointing down toward the floor.
Step 4: Return to the Starting Position
- Engage your glutes and hamstrings to return to standing.
- Bring the lifted leg back in as you rise up.
What Muscles Are Used In The Single Leg Deadlift?
The single leg Romanian deadlift primarily targets the hamstrings and glutes, making it an excellent exercise for building strength in the posterior chain. As you hinge at the hips and lower your torso, the hamstrings work eccentrically to control the movement, while the glutes engage to stabilize the hips and power you back up to a standing position.
The core muscles, including the deep stabilizers like the transverse abdominis and obliques, are heavily involved to maintain balance and prevent unwanted rotation. The lower back muscles, particularly the erector spinae, play a key role in keeping the spine neutral throughout the movement. The standing leg’s quadriceps also contribute by providing stability and preventing the knee from collapsing. Additionally, the foot and ankle muscles, including the tibialis anterior and intrinsic foot muscles, help maintain control and balance, especially on uneven surfaces. This combination of muscle engagement makes the single-leg Romanian deadlift a highly effective exercise for strength, stability, and injury prevention.
Common Mistakes to Avoid In The One Leg Deadlift
Mistake #1: Opening the Hips
One of the biggest mistakes is allowing your hip to rotate outward as you lower into the movement. This limits the activation of the hamstrings and glutes.
- Fix: Keep your hips square to the ground and your bottom foot flexed toward the floor.
Mistake #2: Locking Out the Bottom Knee
Hyperextending or locking out the standing knee puts unnecessary strain on the joint and reduces muscle activation.
- Fix: Keep a soft bend in your standing knee throughout the movement.
Mistake #3: Chasing Depth Over Form
Many people focus too much on reaching low to the ground instead of maintaining proper alignment.
- Fix: Keep your spine neutral and only lower as far as you can without rounding your back or losing control.
Beginner Modifications
If you’re struggling with balance or strength in this movement, here are some modifications:
- Begin by holding a bar for support: Balance is often the most challenging part of completing the one leg deadlift. Start by holding on to a chair or bar for support.
- Use a smaller range of motion: Instead of extending your leg fully, keep a slight bend in the lifted knee and lower only partway.
- Ditch the dumbbells: Master the movement with just bodyweight before adding resistance.
Frequently Asked Questions
What Is the Single Leg Romanian Deadlift Good For?
The single leg Romanian deadlift (SLDL) is one of the most effective exercises for building lower-body strength while improving balance and coordination. By working one leg at a time, it directly targets the hamstrings and glutes, helping to develop posterior chain strength, which is essential for athletic performance, posture, and injury prevention. Because this movement requires you to stabilize through the core, it also enhances deep core engagement and improves overall body control. Unlike bilateral deadlifts, the SLDL exposes and corrects muscle imbalances, ensuring that one side isn’t compensating for the other—something that can contribute to injury over time. Additionally, the controlled hinge motion improves hip mobility, reinforcing proper movement mechanics that translate to everyday activities like running, jumping, and lifting. Whether your goal is to build strength, improve balance, or prevent injuries, integrating the single-leg Romanian deadlift into your training routine can be a game-changer.
Which Is Better: RDL or SLDL?
The choice between the Romanian deadlift (RDL) and the single-leg deadlift (SLDL) depends on what you want to achieve in your training. The RDL is performed with both feet on the ground, allowing you to lift heavier weights while focusing on developing strength in the hamstrings and glutes. Since it doesn’t require as much balance, it’s a great option for those looking to overload the posterior chain and build muscle efficiently. The single-leg deadlift, on the other hand, shifts the focus to unilateral strength, balance, and core control. Because you’re working on one leg at a time, it helps address muscle imbalances and improves stability, making it a great choice for injury prevention and functional movement. If your goal is to maximize strength, stick with the RDL. If you want to enhance balance, coordination, and mobility while still strengthening your posterior chain, the SLDL is the better fit.
Which Side Should I Hold My Weight for a Single-Leg Deadlift?
When performing a single-leg deadlift with a dumbbell, the side you hold the weight on can change the exercise’s effect. Holding the weight in the opposite hand of the working leg, known as contralateral loading, increases the challenge on your core and forces your body to stabilize against rotational forces. This variation can be great for improving balance and core activation. Holding the weight in the same hand as the working leg, or ipsilateral loading, can provide a more stable feel and may help with muscle engagement in the glutes and hamstrings. I find that using a dumbbell in each hand helps with balance and control, making it easier to learn proper form before progressing to single-side loading.
Is The One Leg Deadlift The Same As The Single Leg Dead Lift?
The one leg deadlift and single leg deadlift are essentially the same exercise, with the terms often used interchangeably. Both involve standing on one leg while hinging at the hips to lower your torso and extend the non-working leg behind you, targeting the hamstrings, glutes, and core. However, some trainers may differentiate them slightly—referring to the one-leg deadlift as a more general term, while the single-leg deadlift often emphasizes strict form, keeping the hips square and avoiding rotation. Regardless of the name, the movement pattern and muscle engagement remain the same, making both variations excellent for improving balance, strength, and stability.
Are SLDL and RDL the Same?
The single-leg deadlift and the Romanian deadlift share similarities, but they are not the same exercise. The single-leg deadlift is performed on one leg, requiring additional stability and engaging more of the smaller stabilizing muscles throughout the lower body and core. The Romanian deadlift, on the other hand, is done with both feet on the ground, allowing for heavier loads and a greater focus on posterior chain strength. Both exercises are valuable and can be used strategically depending on whether you want to emphasize strength, balance, or injury prevention in your training routine.
Final Thoughts
The single-leg deadlift is a powerful exercise for building hamstring and glute strength, improving balance, and reducing muscle imbalances. Whether you’re using dumbbells or starting with bodyweight, prioritizing proper form over depth will maximize your results and prevent injury.
